Tips to Overcome Stage Fright

Performing in front of an audience can be intimidating. Stage fright symptoms like dry mouth, nausea, and shaking hands are common. But you're not alone—every performer faces this challenge. Here are practical tips to help you feel more confident before and during your performance.

1. Exercise and Move Your Body

Physical activity releases endorphins, which boost confidence and reduce stress. Endorphins are often referred to as "happy hormones" because they improve mood and overall well-being. Engaging in at least 30 minutes of exercise before your performance can help alleviate anxiety. Here are some suggestions:

• Take a Walk: A brisk walk around the block or theater can help clear your mind.

• Do Yoga: Practice yoga in the morning to stretch your body and calm your mind.

• Dance Backstage: Release built-up energy by dancing to your favorite tunes.

• Power Poses: Try power poses like standing with your hands on your hips and chest out, similar to Wonder Woman.

2. Watch a Funny Video

Laughter is a powerful antidote to anxiety. Watching a funny video or comedy sketch can help you relax and reduce stress. Laughter increases the production of endorphins and lowers the levels of stress hormones in the body. Consider these options:

• Watch a Comedy: Put on your favorite funny movie or TV show while getting ready.

• Motivational Speech: Watch a motivational speech to boost your confidence.

• Avoid Tears of Laughter: Watch your funny video before applying makeup to avoid smudging.

3. Take Time to Relax

Meditation and deep breathing exercises are effective techniques for calming nerves. Before stepping on stage, spend 15-20 minutes in a quiet space to meditate or focus on your breath. These practices help in:

• Easing Tension: Relax your body and mind.

• Letting Go of Worries: Allow thoughts of fear to come and go without focusing on them.

4. Shake Out Your Jitters

A little physical movement can help release built-up stress and calm your nerves. Before your performance, try:

• Shaking Limbs: Flap your arms and legs around to release tension.

• Shake-Out Game: Shake each limb 16 times, then 8, 4, 2, and 1 to reduce nervous energy.

5. Stand or Sit Up Tall

Good posture can significantly impact your confidence. Standing or sitting up straight boosts your confidence and makes you feel more empowered. Tips for maintaining good posture include:

• Roll Shoulders Back: Roll your shoulders back and take deep breaths.

• Sit at the Edge of Your Chair: If sitting, scoot to the edge of your chair to sit up straighter.

6. Set Yourself a Timer

Giving yourself a set time to feel nervous can help manage anxiety. Allow yourself 30 minutes or an hour to sit with your nervous feelings. Once the time is up, shift your focus to your performance with a positive mindset. Remember:

• Nervous Time Limit: Use the timer to acknowledge your feelings and then redirect your attention.

• Positive Affirmation: Tell yourself, "I got this!" once the time is up.

7. Avoid Caffeine

Caffeine can increase adrenaline levels, leading to more jitters. On performance day, skip coffee and soda and opt for water or a balanced meal. Consider:

• Energy Boost Alternatives: Eat a nutritious meal or take a power nap instead of drinking caffeine.

8. Tell Yourself Positive Affirmations

Positive affirmations can silence self-doubt and boost confidence. Repeat empowering mantras to yourself before going on stage. Examples include:

• I am capable of achieving greatness.

• I can and will succeed.

• I believe in myself.

• I am strong, confident, and powerful.

9. Think of the Audience as Friends

Imagining the audience as friends can reduce fear of failure. Pretend you're presenting to a group of friends instead of strangers. This mindset helps in:

• Feeling More at Ease: Lessening performance jitters by visualizing friendly faces.

• Eye Contact: If eye contact makes you nervous, focus on a spot above the audience's heads.

10. Rehearse Every Day

Daily practice can significantly reduce stage fright. Rehearse your routine until you know it by heart. Tips for effective practice include:

• Record Yourself: Record your practice sessions and review them to improve.

• Time Your Presentation: Practice timing your speech to ensure it fits within the allotted time.

• Pretend Audience: Rehearse in front of friends and family to simulate the actual performance.

11. Stick to a Routine

A set routine can help you feel more at ease on performance day. Plan out your day with specific activities and times to create a sense of stability. Consider:

• Arrive Early: Get to the venue early to set up and get comfortable.

• Lucky Charms: Wear something that brings you luck, like a bracelet or mismatched socks.

12. Visualize Your Success

Visualization is a powerful tool for building confidence. Before going on stage, imagine yourself succeeding and receiving positive reactions from the audience. Visualization helps in:

• Manifesting Success: Picturing positive outcomes to make them more likely to happen.

• Audience's Point of View: Imagine how you’ll look and sound from the audience’s perspective.

13. Talk to Someone if Symptoms Worsen

If your anxiety leads to severe symptoms like vomiting or fainting, seek help from a therapist. They can provide personalized guidance and treatments to help you manage stage fright. Online platforms like BetterHelp and Talkspace offer convenient access to counselors.

Conclusion

Stage fright is a common experience for performers of all levels. By incorporating these practical tips into your routine, you can manage anxiety and boost your confidence before and during your performance. Remember to exercise, relax, rehearse, and use positive affirmations to empower yourself. If your symptoms worsen, don't hesitate to seek professional help. With practice and preparation, you can overcome stage fright and perform with confidence.

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• Top Tips to Overcome Stage Fright and Boost Confidence

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